Primal Kitchen Coming out to CFSB
Hey All!
This coming Friday Night Lights on the 17th, Primal Kitchen will be out doing some 1 minute challenges and they will be giving out awards!
Come out and try to win you something!
2017 03 14
The CrossFit Open does have a way of letting you meet yourself.
When you meet yourself in a room, you will either love yourself, or hate yourself, but at least you’ll know yourself a bit better.
I’ve been seeing a lot of athletes hard training come to realization through the open. Take this time to learn about yourself, how has what you have been doing over the last year paid off, or not paid off? Are you where you expected to be? why or why not?
Nice job on all of the PR’s everyone.
2017 03 13
Aaron Bell @ Nationals Masters Championships Today!
Wish CFSB Member ABell good luck at National Olympic Weight Lifting competition. His weight class starts at 4:30.
I believe its the blue platform
2017 03 12
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”New Stuff @ CFSB” open=”false”]Introducing the CrossFit South Bend Members Facebook Group Page
Heather’s Story – Its a marathon, not a sprint
*****
Childcare Partnership with CFSB and Free Time Kids Playcare
Wellness Wednesday – Can you have carbs on the paleo diet?
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 3.13″ open=”false”]A.
Single Arm Dumbbell Press 4×8-10, rest 2 minutes between sets
score weight range, you can build or stay the same
B.
@ the top of a running clock
Run 60s hard – 10 yard shuttles
rest 5 minutes
For time
15.10.5
Back Squats
Handstand Push Ups
score number of shuttles and time for the workout
Notes:
A.
Start with your weak arm first
This is a press, not a push press
B.
Run Hard, but pay attention to the way you are cutting
For the Back Squats, I’d prefer you picked a weight you can straight set on the first one, these will be pulled from the floor
If you cannot perform handstand push ups, perform 30.20.10 of Push Ups with an appropriate scaling[/x_accordion_item][x_accordion_item title=”Tuesday 3.14″ open=”false”]A.
Power Clean x 2
Every minute on the minute for 10 minutes
Build to a heavy 2 over the course of the 10 minutes
Score heaviest weight
B.
8 Minute Amrap
3 Pull Ups
6 Box Jumps with Step Down
9 American KB Swings
Score number of repetitions
Notes:
A.
If you are unfamiliar with Power Cleans, I’d prefer you work into a lighter 3-5 range of hang power cleans
B.
Pull Up Subs are Ring Rows
Box Jumps, choose a height that is comfortable for you to cycle[/x_accordion_item][x_accordion_item title=”Wednesday 3.15″ open=”false”]A.
Teams of 2
10 Minute Amrap
7 Unbroken Thrusters
7 Burpees over the Bar
rest 5 minutes
10 Minute Amrap
Row 150m
10 Ball Slams
Score rounds + reps separately between the two pieces
Notes:
Aerobic work, so try to keep it lighter and smoother.
Thrusters: Keep to something you can maintain a good position with, plates under heels or simply pulling ROM out of the movement is acceptable if the position is poor.
Burpees: If you have trouble cycling it, I would like No Push Up Burpees.
Row: If we have a ton of people, a few teams will just start on this piece first instead of the thrusters.[/x_accordion_item][x_accordion_item title=”Thursday 3.16″ open=”false”]A.
Push Press 3.3.3.3
Build to a heavy 3
Score heaviest weight
B.
For time
10 Wall Balls
60 Double Unders
20 Wall Balls
40 Double Unders
30 Wall Balls
20 Double Unders
Score time
Notes:
Push Press: If your shoulder position sucks for the Push Press, do a press, if it still sucks – switch to DB Press
Workout: Its possible that the workout for tomorrow will be the DL,WB, ROW, HSPU one, so lets choose something that feels good in the positions here.
Double Unders: The sub is a 1:1 singles to doubles here[/x_accordion_item][x_accordion_item title=”Friday 3.17″ open=”false”]A.
3 Minutes of Deadlifts
30 second transition
3 Minutes of Wall Balls
30 second transition
3 Minutes of Rowing for Calories
30 second transition
3 Minutes of Handstand Push Ups
Notes: Enjoy
Don’t look like shit in the deadlifts, use a weight that would be a hard 15.
Keep to the target on the wall balls
scaling on the hspu is…
HSPU>>Hand release push ups>>Incline Push Ups to varying degrees[/x_accordion_item][x_accordion_item title=”Saturday 3.18″ open=”false”]A.
Team Chipper – Teams of 3, 30 Minute Amrap
20×20 Yard Farmers Walks
150 Double Unders
100 American Kettlebell Swings
50 Burpees[/x_accordion_item][x_accordion_item title=”Sunday 3.19″ open=”false”]A.
Teams of 2-3
3 Rounds Each of
9.6.3
Push Press
Box Jump Overs
Rest while your partners go – hit the rounds hard[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 03 12
Hey all! due to our Monthly continuing education meetings I will be moving the sunday class (just this week) back to 9am. Don’t forget!
Sunday 3.12 Class will be from 9-10 NOT 10-11
2017 03 10
Heather’s Story-It’s a Marathon, Not a Sprint
In this testimonial video Heather tells us her story. Heather had a lot of benefits from the 90-day nutrition coaching program like fewer cravings, more energy, better recovery from workouts, etc. But one of her most amazing accomplishments came from a race she recently did. I’ll let her tell you how it went in her own words.
“So I’ve been an endurance athlete for 15+ years and have followed the same principles / guidelines as most (i.e. carbs, Gatorade, gels granola bars) before and during most events. Rinse /Repeat. Always feeling like I had to have that cup of gatorade or gel shot to achieve peak performance and avoid hitting the dreaded “wall”. I always go out too fast and then hang on for dear life at the end of most events. Yesterday I completed my first “primal” half marathon and I have never felt more amazing before, during or after. First time in my entire life that I had ever had a negative split for an endurance event and my last mile was almost a minute faster than my first. I only had water during and then a banana immediately following. Wow. I’m sold ..Primal endurance works.”
So, for those of you who don’t know what a negative split time it means it means that Heather ran the second half of the race FASTER than the first half, which is a really amazing accomplishment. For all the endurance athletes out there who think Gatorades and goos are the only way to go you should know that there’s a different way that can give you more energy, better performance, and better recovery.
Heather, we’re so proud of you and all of your progress! We can’t wait to see how you do in the Boston Marathon in just a few weeks!
2017 03 08
Introducing: The CrossFit South Bend Members Group
Introducing the Crossfit South Bend’s facebook group.This is a closed group only for our current and past CFSB members. This is page is meant to be a medium for current members to connect and engage with each other, and stay connected to those who have left the gym.
Feel free to ask about training, nutrition, or any other fitness related questions. All of the CFSB coaches are admins on this group and will be able to give you some feedback.This is not just limited to CFSB coaches – current and past members are also welcome to provide feedback.
This will also be a way for us to keep you updated on things that are going on in the gym so that you don’t miss out on anything.
A couple things to keep in mind
– Keep conversation respectful
This is a problem that we have never had to deal with in the past and don’t expect to see it here. Any comments that are disrespectful, rude, or negatively attacking someone will be removed. The key to what makes our community great is that it is an inclusive place where everyone can learn and grow.
– No Pitching
We know a lot of you have great businesses and services to offer, but let’s just keep it to training related questions, topical conversations, and gym announcements.
2017 03 08
Click here to check out the scoring from 17.2 everyone!
Thanks for hanging in there for 17.2 everyone – it took a ton of Dumbbells, hopefully the next one won’t have them…but who knows 🙂
With as many people performing the open on Friday nights we have had smooth sailing thanks to our judges and the athletes being flexible to shifting around in heats. Lets keep it smooth for the rest of them.
2017 03 08
March Fundamentals Begins Tomorrow!
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Interested in our Fundamentals Course?
Our Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it.
Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title=”What is the Monthy Fundamentals Schedule” open=”false”]2016-2017 Fundamentals Start Dates:
Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
January-January 10th
February-February 7th
March-March 7th
April-April 4th
May-May 2nd
June-June 6th
July-July 11th
August-August 8th
September-September 5th
October-October 3rd
November-October 31st
December-November 28th (3 weeks)
Class Times:
Tuesday 7:00pm
Thursday 7:00pm
Saturday 9:00am
THAT SCHEDULE DOESN’T WORK FOR ME!
You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title=”I don't want to wait, I want to start tomorrow!” open=”false”]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title=”I'd like to chat first, I have questions!” open=”false”]Want to chat about your goals first to make this this is right for you?
You can contact us by clicking here.
Amy will schedule a phone call with you and get to know you a bit more![/x_accordion_item][x_accordion_item title=”The schedule looks like I might miss a few classes” open=”false”]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title=”Signing up for a membership” open=”false”]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title=”Want to sign up and already know how to perform CrossFit movements?” open=”false”]
Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements?
[/x_accordion_item][x_accordion_item title=”Questions about anything?” open=”false”]
If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com Other than that, we will expect to see you in here on your start date!Click here to email us if you have any other questions.
[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 03 06
[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Expanding Open Gym Hours
Childcare Partnership with CFSB and Free Time Kids Playcare
Grocery Store Tour with Fresh Thyme and CFSB
Wellness Wednesday – Can you have carbs on the paleo diet?
***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**
Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 3.6″ open=”false”]A.
Deadlift
Work up to a heavy 5 – NOT your 5rm – keep it pretty and fast
Score weight.
B.
Every minute on the minute for 15 Minutes
Minute 1: 5 TNG Deadlifts @ moderate weight
Minute 2: 5-7 Handstand Push Ups
Minute 3: 30-50 Double Unders
score total reps performed. Why not.
Notes:
Deadlift: For the DL, if you aren’t doing the open – you can go heavier. If you are, keep it moderate because we are just we working on barbell cycling.
For the wod: Strip some weight off of your 5 and work on that moderate TNG DL.
Scaling for HSPU >> Hand Release Push Ups >> Incline Push Ups
Scaling for doubles is singles[/x_accordion_item][x_accordion_item title=”Tuesday 3.7″ open=”false”]A.
Full Clean Skill Work
B.
3 Rounds
30s Squat Cleans
30s Chest to Bar
30s Squat Cleans
30s Chest to Bar
60s 10 Yard Shuttles
score total reps, One 10 yard shuttle = 1 rep.
rest 3 minutes
Notes:
Squat Clean Scaling is Front Squats.
Chest to Bar Scaling is either chin over bar or jumping pull ups[/x_accordion_item][x_accordion_item title=”Wednesday 3.8″ open=”false”]A.
3 Rounds
@ the top of a 6 minute mark
250/200m Row
10 Kettlebell Swings
10 No Push Up Burpees
10 Kettlebell Swings
10 No Push Up Burpees
10 Kettlebell Swings
Row in remaining time
Rest at minimum 6 minutes before second round – if multiple heats are needed, longer rest will be required but I’m sure welcome.
Score is either meters rowed at the end – or how many reps you were into not counting the row.
Note:
Make this one hurt a little. If you are doing the open, make it hurt a little less.[/x_accordion_item][x_accordion_item title=”Thursday 3.9″ open=”false”]A.
Hang Power Clean
15 minutes to find a heavy 3
score weight
B.
For time
Row 1k
30 Hang Power Cleans @ 60%
score time
Notes:
Keep it snappy and pretty here.[/x_accordion_item][x_accordion_item title=”Friday 3.10″ open=”false”]A.
15 minutes to establish a full snatch heavy 3
B.
9 Minute Amrap
3 Full Snatches
3 pull ups
6 Full Snatches
6 Pull Ups
9.9,12.12, etc working up the ladder as long as you are able
Notes:
Keep it clean, if you cannot perform a Full Snatch, Power + OHS, if you cannot perform that, we will work into Front Squats.[/x_accordion_item][x_accordion_item title=”Saturday 3.11″ open=”false”]A.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)[/x_accordion_item][x_accordion_item title=”Sunday 3.12 (CLASS IS AT 9am JUST FOR TODAY!)” open=”false”]Hey all! due to our Monthly continuing education meetings I will be moving the sunday class (just this week) back to 9am. Don’t forget!
Sunday 3.12 Class will be from 9-10 NOT 10-11
A.
Four sets for max reps of:
60 seconds of Running (10 Yard Shuttles)
Rest 60 seconds
60 seconds of Back Squats (75/55 lbs) – Jumping Squats if you can squat over your bodyweight.
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 03 05